November 4, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Walking Lunges
10 Ring Face Pulls
30 Over the Line Quick Steps

WOD:
15min AMRAP
5 Pul-lups
5/5 KB Walking Lunges (Goblet)
20 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Walking Lunges
10 Ring Face Pulls
3 Tempo (3311) Goblet Squat
3-5 Barbell Back Squat (build each round)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×3 @ 100% 5RM

WOD:
20-16-12-8-4
Front Rack Lunges (95/65)
Pull-ups